By Hailie Slepicka, MMN, RDN, LMNT

Turmeric is a spice that adds a golden color and flavor to many dishes like curry or soup. It contains a powerful compound, curcumin, which may improve health. One claim suggests turmeric prevents cancer. But is there enough evidence to support that claim?   

What does the research say?

Lab and animal trials show curcumin in turmeric could lower cancer risk by slowing cell growth and reducing inflammation. While promising, these results do not reveal how curcumin works in the human body. 

The findings from human studies are mixed. Some studies show it may improve colon cancer risk, while others show no change. Research conducted on head and neck, liver and blood cancers also has mixed results. 

So, while the evidence on turmeric is mixed, there are other ways to reduce inflammation in your body. Following healthy diets like Mediterranean or DASH may help reduce inflammation and cancer risk. 

Why is curcumin so hard to study? 

Curcumin is hard to study because of its poor absorption in the body. Researchers are trying to improve absorption and make better supplements. In addition, studies use many different supplements and doses. This makes it hard to compare results. 

We don’t currently know what dose of curcumin is needed to improve health. Some studies show benefits, but more research is needed to confirm the findings.

Is taking turmeric safe?

Turmeric and curcumin supplements are both considered safe. Research shows that most adults can safely take 1 to 12 grams daily. According to the Joint United Nations and World Health Organization Expert Committee on Food Additives (JECFA), the recommended daily intake is 0 to 3 mg per kilogram of body weight. Always speak with your health care provider before taking a supplement. 

Curcumin supplements have minimal side effects. The most reported side effects are nausea, diarrhea and upset stomach. Turmeric supplements may interact with some medications. You can also increase turmeric intake without a supplement. Try adding the spice to eggs, soup, rice or roasted vegetables. You can also try turmeric tea or add the spice to smoothies. 

The bottom line:

While there’s nothing wrong with adding turmeric to your diet, there is currently not enough evidence that it can prevent cancer. 

According to the American Cancer Society, you may be able to lower your cancer risk by:

• Eating a healthy, balanced diet.

• Staying physically active. 

• Maintaining a healthy weight.

• Limiting alcohol.

• Avoiding tobacco.